KNO - Artic Blast Night

,
Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, January 27, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Pizza (cheese…

WOD 1.22.24

,
A. 15 Minute AMRAP 15 Dumbbell Row, Right, 50/35# 15 Dumbbell Row, Left, 50/35# 50' Handstand Walk B. 9 Minute AMRAP 9 Burpee-to-Target 10 Alternating Pistol Squat  

WOD 1.21.24

,
A. For Load 4 Rounds 3 Push Jerk B. For Time 75/60 Calorie Row 21 Push Jerk 52/34 75/60 Calorie Row 15 Push Jerk 61/43 75/60 Calorie Row 9 Push Jerk 70/52  

WOD 1.20.24

,
A. For Load 4 Rounds 100M Double Dumbbell Farmers Carry 1:00 Sandbag Hold B. 4 Rounds 21 Deadlift 70/47 3 Rope Climb  

WOD 1.19.24

,
A. For Total Reps EMOM x 14 Rounds Odd Rounds: 1 Turkish Get-up / Arm 1.5/1P Even Rounds: Strict Ring Muscle-up B. 12 Minute AMRAP 50 Thruster 43/29 50 Toes-to-Bar 50 Box Jump 24/20" 50 Ring Dip &nbs…

WOD 1.18.24

,
A. Skill Work EMOM x 12 Rounds Odd Rounds: 5 Defecit Handstand Push-up Even Rounds: :20s L-sit Hold B. 20 Minute AMRAP 400M Run 25 Double Under 400M Run 50 Double Under 400M Run 75 Double Under 400M Run 100 Double…

WOD 1.17.24

,
A. Giant Set Accessory + Speed Work GHD Sit-up 15-15-15-15-15 Russian Kettlebell Swing 15-15-15-15-15 Sled Push 20M-20M-20M-20M-20M B. For Time 30-20-10 Reps Of Burpee Chest-to-Bar Pull-up Alternating Dumbbell…

WOD 1.16.24

,
A. EMOM x 8 Rounds 2 Push Press B. For Time 5 Rounds 20 Push Press 34/25 20 Alternating Front Rack Lunge 34/25  

WOD 1.15.24

,
A. For Load Clean 5-5-4-4-4-4-3-3-3 2x5 @ 50-60% 4x4 @ 60-70% 3x3 @ 70-80% B. For Max Reps 5 Rounds, 2 Minutes Work / 1 Minutes Rest Within 2 Minutes, Complete: 200M Run Max Rep Single Under Crossover In Remaining…

WOD 1.14.24

,
A. For Load 5 Rounds 1:00 Kettlebell Front Rack Hold 15 Sumo Stance Good Morning B. EMOM x 16 Rounds Alternating Between: Odd Rounds: 3 Bar Muscle-up Even Rounds: :45s Max Distance Handstand Walk &nb…